Rest Day

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Recipe of the Day: Beef and Ginger Stir-fry from CrossFit.com

Fran
21-15-9 reps for time:
Thrusters (95/65 lb.)
Pull-ups

For time:
50 Turkish get-ups (50/35 lb.)

Then,

20-rep-max deadlift

Every 3 minutes for 18 minutes, alternating between:
Run 400 meters
Max toes-to-bars in remaining time

Run 400 meters
Max jerks in remaining time (135/95 lb.)

Rest Day

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Watch “The Kipping Pull-up” from CrossFit.com

3 rounds, 4-minute AMRAP:
10 ring dips
10 medicine-ball cleans (20/14 lb.)
30 double-unders
Rest 2 minutes

*Resume each round where you left off the previous round.

Thruster
7-7-5-5-3-3

Max plank hold

5 rounds for time:
15 deadlifts (225/155 lb.)
100-ft. bear crawl
15 GHD sit-ups

Rest Day

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Read “Why Fitness?” from the CrossFit Journal Archives

Murph
For time:
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile

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HOLIDAY SCHEDULE REMINDER:
We will only have 8 and 10 a.m. classes on Monday, May 27, for Memorial Day!